7.3. Components of Fitness
What exactly does it mean to be "fit"?
We often hear about the importance of fitness in our daily lives. Still, the term is frequently used without a clear definition.
A widely-accepted description of physical fitness is “one’s ability to carry out daily activities with optimal performance, endurance, and strength while managing disease, fatigue, stress, and minimizing sedentary behavior.”
We propose that we add to the existing definition and state that true fitness is also about being self-sufficient in life, enabling individuals to perform everyday tasks without the risk of injury or the need for assistance. In simpler terms, you must be able to carry a full bag of groceries from the store to your car to be self-sufficient.
Ultimately, being fit involves maintaining the ability to execute fundamental human movement patterns, Squat, Hinge, Push, Pull, and carry a load (weight) without assistance.
This concept of physical fitness is vital because it relates to the demands of everyday life.
Consider a mother attending to her toddler who has just fallen off a swing. If the child is five years old, they likely weigh around 18 kg (roughly 40 lbs). The mother must squat down, comfort the child, and stand up while holding the crying child. This action requires her to lift the child’s weight in addition to her own in a squatting motion. This basic lift, necessary for caring for another human being, should be our minimum capability.
To truly grasp the concept of physical fitness, we must first understand the components of fitness. Only then can we effectively comprehend what it means to be fit.
Before moving on to the exercise testing methods, it is essential to understand the components of physical fitness. Physical fitness encompasses several key components, each significantly impacting an individual’s overall health and well-being.
We speak of 11 components of fitness, some of them being essential for our health, and remaining self-sufficient. Others are related to specific skills that will determine performance (Halsbury 2023).
Let’s have a look at these components:
The components of fitness testing and the tools, techniques, and technologies used should remain consistent for each individual. To accurately understand changes in the specific fitness component being tested, performing the same test during subsequent testing sessions is crucial. Likewise, different tests for the same fitness component must yield accurate and relevant information. Therefore, a personal trainer may find it beneficial to periodically assess a client’s progress in one or more of these components throughout a fitness training program.
Now that you are aware of the 11 components of fitness, we want to briefly explain them before providing more information on how to execute the selective tests for them. Remember that this course focuses mainly on the 5 components related to health and well-being.
Muscular strength
Muscular strength refers to the maximum amount of force a muscle or group of muscles can generate or exert against resistance in a single, brief contraction. In terms of fitness, this component is often discussed in the context of absolute strength, which represents the maximum force an individual can exert in one successful lift. This capacity is commonly measured using the 1 Repetition Maximum (1 RM) weight, which indicates the heaviest weight a person can lift for one repetition with maximal effort.
Cardiorespiratory endurance
Aerobic (cardio-respiratory) endurance represents the ability of the heart, lungs, and blood vessels to efficiently deliver oxygen to working muscles and tissues during prolonged physical activity. (ACSM 2018) Our bodies become more adept at fuel utilization and oxygen uptake as aerobic endurance improves. Enhanced aerobic endurance enables us to perform certain tasks for longer than muscular endurance and significantly improves our overall health markers. Common tests for this component include the Cooper 12-minute run test or the 1.5-mile run test, which aims to cover as much distance as possible within a specific time frame.
Flexibility
Flexibility refers to the range of motion available at a joint, enabling it to move freely without pain or restriction. (ACSM , 2018) Maintaining flexibility as we age is crucial since our range of motion tends to decrease over time, potentially making us less self-sufficient. We believe that prioritizing flexibility throughout life is of utmost importance.
Common assessment methods for flexibility include the sit-and-reach test, goniometry, and functional movement screening, which help identify restrictions in joint mobility and guide appropriate interventions to maintain or improve flexibility.
Body composition
Body composition refers to the proportion of fat-free mass (muscle, bone, water, and other non-fat tissues) to fat mass in the body. (ACSM, 2018) Unfortunately, over the past 60+ years, we have witnessed a continuous increase in obesity worldwide. The data is shocking, and there is no immediate decrease in sight. As personal trainers, we are concerned about the escalating health problems associated with being overweight, especially since many of these issues could be largely avoided.
Focusing on healthy eating habits and regular physical activity has become crucial in managing our body composition. The PTBA is committed to equipping personal trainers with the knowledge and skills necessary to succeed in a vital task: engaging as many people as possible to pursue healthy living.
Power
Power is the ability to generate force rapidly and is a combination of strength and speed. (ACSM, 2018) It can be assessed through vertical jumps, medicine ball throws, or sprint starts, aiming to maximize the height, distance, or acceleration achieved. It is a crucial component for sports and performance, whether at a professional level or amateur. The general population might not seek to get better in that component. Yet, some clients will want to achieve higher goals and pursue achievements in sports.
To develop clients’ power, personal trainers can design exercises and drills focusing on quickly generating force, such as plyometrics, Olympic lifts, and explosive resistance training movements. Proper technique, progression, and adequate rest between sets are essential to minimize the risk of injury during power training sessions.
Speed
Speed is the ability to move the body or a specific body part from one point to another as quickly as possible (ACSM, 2018). At first glance, it may not seem particularly important, but incorporating speed training exercises into the training regimen of our primary clientele can lead to surprising results. Speed training is crucial for athletes. Suppose you decide to pursue this path after becoming a certified personal trainer. In that case, you will spend significant time learning and developing speed training skills. We encourage you to find your own path to success in the fitness field and will provide you with the necessary support to achieve your goals.
Speed assessments often involve timed sprints, such as a 40-yard dash or a 100-meter sprint, where the objective is to complete the distance as quickly as possible.
Agility
Agility is the ability to change direction or body position quickly and efficiently while maintaining balance and control. (ACSM, 2018) In sports performance, agility is vital in various disciplines, such as basketball, soccer, football, and tennis. In these sports, athletes need to quickly change direction, accelerate, decelerate, and react to unpredictable situations to outperform their opponents.
For example, a basketball player may need to quickly change direction to evade a defender, or a tennis player must react and change their body position to reach and return a fast-paced shot. Agility training helps athletes develop the necessary skills to excel in these situations.
One example of agility training is using agility ladders, cones, or hurdles to set up various drills that challenge the athlete’s ability to change direction, speed, and body position.
Common agility tests include the T-test or the Illinois Agility Test, which require participants to navigate a series of cones or markers in a specific pattern.
Coordination
Coordination is smoothly and efficiently integrating multiple body movements and actions into a single, fluid motion (ACSM, 2018). It is essential for executing complex movements and techniques in sports such as gymnastics, swimming, and golf. For instance, a gymnast needs exceptional coordination to perform a flawless floor routine. At the same time, a golfer relies on the coordinated movement of their arms, legs, and torso to achieve an accurate and powerful swing. Coordination training can involve exercises that target specific motor skills, like juggling or dribbling a ball, which helps improve an athlete’s overall movement efficiency and control.
Assessing coordination can involve catching a ball, juggling, or performing complex movement patterns requiring timing and precision.
Balance
Balance is the ability to maintain the body’s center of gravity over its base of support, statically and dynamically (ACSM, 2018). Sports such as ice skating, surfing, and yoga require a high level of balance to perform well. In ice skating, for example, athletes must maintain their balance while gliding on a thin blade and performing intricate jumps and spins. Balance training can include exercises challenging the body’s stability, such as standing on a wobble board or performing single-leg exercises.
Reaction time
Reaction time is defined as the time it takes for an individual to respond to a stimulus and initiate a specific movement (ACSM, 2018). A fast reaction time can significantly impact an athlete’s performance in sports like baseball, boxing, or table tennis. For example, a baseball player needs to react quickly to a fast pitch, while a boxer must be able to dodge or block an incoming punch swiftly. Training to improve reaction time can involve exercises that require the athlete to respond to visual or auditory cues, such as catching a ball thrown from different directions or reacting to the sound of a starting gun.
